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NEWS

03/27/2020 WOD

By Logan | In WOD | on March 26, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility:

On box or floor:

Lacrosse ball/smooth object massage Calf+Ankle region

Ankle stretch

Low lunge

Pigeon

Half straddle

General WU:

x10 DB Good mornings

x10 DB deadlifts

x10 DB High pulls

x10 DB Snatches

x10 lunges

x10 air squats

Go through Pistol progressions

Gymnastics

Metcon (No Measure)

Pistol holds – 4 x 30 sec per side

Choose a position for your hold

– normal squat

– feet together

– one toe back

– one toe at heel

– ankle wrap

– foot extended, heel down

– foot extended, hand hold

– foot extended and floating

Metcon

Metcon (4 Rounds for reps)

4 rounds:

With a 2:00 clock:

40 shoulder taps

20 pistols/lunges

AMRAP dumbbell snatches

– 1 min rest –
Shoulder taps are from a plank. If you didn’t do HSPU yesterday and have an appropriate wall, you can do 30 shoulder taps in a handstand if you like.

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